Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Back Squats
Every 3 min, for 4 sets:
8 back squats
Work up to a eavy set of 8 on the back squat. Your first working set should be around 65%. Build up to that load prior to starting your firs set, then increase throughout the sets.
Conditioning
3 separate 4 min AMRAPs, with 2 min rest in between:
Part A
15/12 cal row
12 power cleans 135/95 lbs
9 wall walks
-- 2 min rest
Part B
12/10 cal row
9 front squats 185/125 lbs
6 wall walks
-- 2 min rest
Part C
15/12 cal row
6 deadlifts 255/170 lbs
3 wall walks
EVF360
Part A
18 min to perform 4 rounds of the following for load and speed:
30 sec dead hang
12 double KB front rack squats
8 double KB split squats per side (2 KBs held farmer's style)
10 KB goblet hold good mornings
Part B
3 separate 4 min AMRAPs, with 2 min rest in between:
Part A
15/12 cal row
12 American KBS 32/24 kg
9 wall walks
-- 2 min rest
Part B
12/10 cal row
9 KB goblet squats 32/24 kg
6 wall walks
-- 2 min rest
Part C
15/12 cal row
6 double KB deadlifts 24/16 kg
3 wall walks